If your summer means drinks with friends, lazy afternoons, naps and barbecues, chances are a little belly has started to show… Time to get back to exercise! Here are 5 simple exercises to work your stomach and abs.
Which stomach muscles should men work on?
Working your stomach isn’t just about the rectus abdominis, the muscle at the front of your abdomen. The obliques, along the sides of your waist, are part of your midsection too, and the side plank engages them directly. The bridge engages your core, as well as your glutes and lower back.
Push-ups and burpees engage your stomach as core exercises, while also involving your chest, thighs and glutes. The mountain climber adds a cardio element. By combining these five exercises, you work your whole core rather than a single muscle.
Exercise 1: push-ups
A true classic that, when done correctly, can help you firm up not only your stomach but also your chest. A winning exercise for men! Here’s how:
- Place your hands on the floor, slightly wider than shoulder-width apart, arms and legs straight.
- Bend your arms until your body nearly touches the floor. Keep your back straight and your core engaged.
- Slowly push back up, extending your arms.
- Remember to breathe: inhale on the way down, exhale on the way up.
If the exercise feels too challenging at first, start with knee push-ups or incline push-ups (using a surface at varying heights).
Aim to start with sets of 15 push-ups, doing 4 to 6 sets per workout. Increase the number of reps (30, then 45) as you get more comfortable. This core exercise engages your stomach muscles.
Exercise 2: the mountain climber
No, you won’t be scaling a wall, but you’ll be simulating the movement on the floor. It’s a cardio exercise that also works your stomach! The mountain climber is an intense workout and is performed as follows:
- Place your hands flat on the floor, slightly wider than shoulder-width, chest up, shoulders down, back flat, legs extended behind you, toes on the floor.
- Alternately drive your knees toward your chest, as if you were cycling or climbing a wall.
- Inhale each time you bring a knee forward, exhale as you extend it back.
Sets of 30 seconds, with 2 to 4 sets per workout, should help you work your belly and core!
Exercise 3: the side plank
A perfect core exercise for targeting the obliques — the lateral abdominal muscles. Because a flat stomach isn’t just about working the rectus abdominis!
- Lie on your side, resting on your right forearm with your elbow directly under your shoulder, knees lifted and feet stacked, left hand resting on your hip.
- Raise your hips as high as possible and hold the position, breathing deeply.
- Switch sides.
If the position is too hard to hold at first, rest one knee on the floor. Include 3 sets of 15 seconds each in your workout.
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Exercise 4: burpees
A complete cardio exercise combining jumps, push-ups and planks! It engages your core, around the stomach, where fat often tends to settle, but not only: your thighs and glutes will also get a workout. Here’s how to do it:
- Start standing, feet together, arms at your sides.
- Squat down and place your hands on the floor, then jump your feet back so you’re in a plank position.
- Perform a push-up, as in the first exercise.
- Jump your feet back toward your hands, returning to a squat position,
- Stand up and jump vertically, arms raised overhead.
- Maintain a steady pace throughout the set.
2 to 3 sets of 10 burpees per workout should help you work your stomach muscles. And of course, the goal is to increase the number of sets with each session!
Exercise 5: the bridge
Or “bridge”: a gentle yet very complete strength exercise! It works the core, as well as the glutes and lower back.
- Lie on your back, knees bent, arms at your sides, feet close to your glutes.
- Press through your feet and lift your hips toward the ceiling, keeping your shoulders and head firmly on the floor. Your torso and thighs should form a straight line.
- Variation: as you push up, extend one leg. It should remain in line with your torso, thigh and knee.
- Slowly lower back down as you exhale.
- Repeat with the other leg.
To start, aim for 2 sets of 10 leg raises on each side. Gradually increase to 15, then 20 reps.
Your flat stomach workout at a glance
To get started, here are the guidelines for each exercise:
- Push-ups: 4 to 6 sets of 15, then sets of 30 and 45 once you feel comfortable.
- Mountain climber: 2 to 4 sets of 30 seconds.
- Side plank: 3 sets of 15 seconds.
- Burpees: 2 to 3 sets of 10.
- Bridge: 2 sets of 10 leg raises on each side, then 15 and 20.
Build up gradually, depending on how you feel. If you feel any pain, seek advice from your GP or a medical professional.
This workout is ideally done on a regular basis! Pair it with a balanced diet and some fun physical activity — a bike ride, a football game with friends, a swim with the kids. Consistency is what will help you move towards your goal.
Frequently asked questions
How can men get a flat stomach?
Opt for a regular routine that combines strength and cardio exercises, like the programme in this article (see “Your flat stomach workout at a glance”). Pair it with a balanced diet and fun activities, such as cycling or a kickabout with friends.
How can a man lose belly fat quickly?
It’s better to aim for consistency rather than speed. Cardio exercises such as the mountain climber and burpees are intense, so it’s best to increase the number of reps or sets gradually. If you feel any pain or have any medical concerns, speak to your GP before stepping up your workouts.
Which exercise is best for beginners?
The bridge is a gentle strength exercise and ideal for getting started. For push-ups, you can begin on your knees or at an incline. For the side plank, rest one knee on the floor at first. Then gradually increase the number of reps or sets.
Related articles
- Pilates: 6 exercises to get a flat stomach
- 8 core exercises for a flat stomach inspired by fitness and yoga
- Hypopressive gym: the method for a flat stomach
Useful categories: Men's Slimming, Weight Management.
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